Broccoli Basil Cream Soup is a creamy soup that uses walnuts in place of cream to create a delectable soup designed to be nourishing and nutrient-rich. This easy recipe comes together quickly and combines a variety of whole foods that are fantastic for detoxing. Broccoli, zucchini, white onion, garlic, lemon, walnuts, basil, and vegetable broth come together for a rich and luscious soup that is deeply comforting and cleansing.
Broccoli is a superstar cruciferous vegetable that is packed with nutrients that enhance detoxification and healing. Broccoli has specific phytochemicals which support every phase of the detox process. Broccoli is rich in antioxidants including lutein, zeaxanthin, and beta-carotene that help protect us from free radicals, toxins, and degenerative diseases. Broccoli also contains important flavonoids like kaempferol which fight chronic inflammation. Other important nutrients in broccoli include vitamin A, vitamin K, vitamin E, manganese, zinc, omega-3 fatty acids (ALA), sulforaphane, and fiber which all work together to keep the body strong and healthy. If you really want to up the detox power of this soup, top with nutrient-dense broccoli sprouts which are even richer in sulforaphane than broccoli florets.
Garlic is an amazing vegetable that is a member of the Allium family that includes onions, shallots, and leeks. Garlic is a must have in many of my recipes because I love its pungent flavor and fabulous health benefits. Crushing, mincing, or grating garlic before eating it activates many of its key phytochemicals. Garlic’s high amount of sulfur and the compound allicin are two of the reasons why garlic has so many important health benefits. Garlic is a natural antibiotic, with anti-inflammatory, anti-fungal, and anti-viral properties that make it a strong immune system booster.
Zucchini is a squash with a mild flavor that blends well with other vegetables. Zucchini contains good amounts of carotenoids including alpha-carotene, beta-carotene, lutein and zeaxanthin which offers excellent protection against oxidative stress caused by environmental toxins. Zucchini also contains high amounts of vitamin A, B vitamins, vitamin C, zinc, magnesium and fiber. To get the full benefits of the antioxidants contained in zucchini squash, buy organic so you can eat the skin, seeds, and flesh and avoid gmo’s.
Basil is one of my absolute favorite herbs to use in recipes! It has a wonderful herbaceous flavor that adds delicious flavor to any recipe you add it to. Basil has many health benefits including being a fantastic anti-inflammatory and anti-bacterial food due to the presence of flavonoids especially estragole and eugenol.
Basil contains high amounts of beta-carotene, pro-vitamin A, iron, vitamin C, vitamin K, calcium, potassium, and magnesium which are key nutrients for maintaining vibrant health.
What’s your favorite soup blend? Please contribute to the conversation by leaving a comment below.
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Broccoli Basil Cream Soup
Vegan, Paleo, Vegetarian, Dairy-Free, Gluten-Free, Sugar-Free
Makes 2-4 servings
2 tablespoons extra virgin olive oil or virgin coconut oil
½ cup diced white onion
1 cup diced organic zucchini squash (leave skin on)
Unrefined sea salt-to taste
4 cups steamed organic broccoli florets
4 cups organic vegetable broth or stock
2 cloves grated garlic
Fresh ground black pepper-to taste
⅓ cup raw walnuts (soak for 3 hours in filtered water, rinsed well, and drained)
1 tablespoon fresh lemon juice
6-8 fresh basil leaves
½ cup broccoli sprouts-optional but are potent detoxifiers
1. Place olive oil or coconut oil in a medium-size pot with a lid and heat over medium heat until hot but not smoking. Add diced onions and cubed zucchini and sprinkle with sea salt to taste. Cook zucchini and onions until tender, around 7-8 minutes.
2. Placed cooked vegetables into a high speed blender with steamed broccoli, ½ cup vegetable broth, grated garlic, black pepper to taste, and drained walnuts. Blend on high until smooth and creamy.
3. Pour vegetable-walnut mixture into the pot you cooked the zucchini in and add remaining vegetable broth and sea salt to taste. Stir to blend together and cover pot with lid.
4. Cook Broccoli Basil Cream Soup over low heat until hot but not boiling. Taste and adjust seasoning if needed and pour into serving bowl. Sprinkle hot soup with fresh basil leaves, lemon juice, and broccoli sprouts if you decide to use them.
5. Place leftover soup into a heatproof container with a lid and cool slightly before placing in the refrigerator. Reheat remaining soup over low heat for dinner meal.